5×3 Bench press 90%+ of 2 RM test; build as able, rest 2 mins between sets
For Time
2 Rounds
30/24 Cal Bike
30 Pull Ups
30/24 Cal Row
30 Push Ups
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: vestie
Intermediate:
Scaled: box dips, Kipping knee raise
Beginner: box dips, Kipping knee raise
Longevity:*** if needed, kipping, risk vs. reward moves